Breathing exercise · 2 · 6
Physiological sigh for heated moments, after eating too much
Rounds of 2 · 6, with the counting done for you.
Follow the circle. It counts for you.
How it works
Stack a small second inhale on top of the first, then let it all go through your mouth. Do this sitting up, not lying down, if you have just eaten. Let the physical world hold your attention.
Why it can help
This is the one to use when you have thirty seconds and no patience.
The pattern, in seconds
| Phase | Length | Starts at |
|---|---|---|
| Inhale | 2s | 0s |
| Exhale | 6s | 2s |
One round is 8 seconds. At the default 8 rounds this practice runs 64 seconds — about 1 minute — plus a breath or two of ordinary breathing between rounds.
Good for
- before you walk into a room full of people
- when your hands are cold and your chest is tight
- at the kitchen table, with a cup of tea going cold
Tips
- Do it before you need it once, so that it is familiar when you do.
- Rest for a few seconds between rounds if the pattern feels demanding.
- Nothing is held here, so there is no moment where you are waiting for permission to breathe.
Please note
The double inhale is gentle, but if you feel lightheaded, reduce it to a single inhale and a long exhale. Stop if you feel dizzy. If you have a heart or lung condition, check with a doctor before starting a new breathing practice.